Healthy Chicken and Vegetable Stir-Fry Recipe

A delicious and nutritious chicken and vegetable stir-fry can be a quick meal option for busy nights or even as an everyday dish for your family. This recipe is not only easy to prepare but also packed with essential vitamins, minerals, and antioxidants that are beneficial for your health.

Ingredients

• 1 whole chicken breast, cut into small pieces (about 3 cups)
• 2 tablespoons of vegetable oil (such as canola or olive oil)
• 1 red bell pepper, chopped finely
• 2 carrots, sliced thinly
• 1 cup broccoli florets
• 1 cup baby spinach leaves
• 3 cloves of garlic, minced
• 1 tablespoon soy sauce
• Salt and pepper to taste (optional)
• Optional: 2 tablespoons of sesame oil for extra flavor

Cooking Time & Servings

This recipe will take about 30 minutes to prepare, and it serves 4 people.

Instructions

1. Start by preparing all your ingredients. Wash the vegetables thoroughly under running water. Set aside.
2. In a medium-sized pan or wok, heat up one tablespoon of vegetable oil over medium heat until hot but not smoking. Add the chicken pieces and stir-fry them for about 5-7 minutes or until they are no longer pink inside.
3. Remove the chicken from the pan and set it aside in a bowl. This step helps to cook the chicken thoroughly before adding vegetables, thus ensuring food safety.
4. In the same pan, add another tablespoon of vegetable oil if necessary. Stir-fry the garlic until fragrant, about 30 seconds.
5. Add the red bell pepper and carrots. Toss everything together in the pan for about 3-5 minutes or until they are slightly softened but still crisp-tender.
6. Next, add the broccoli florets and stir-fry for another 2-3 minutes. Then transfer all of these vegetables to a separate plate with the chicken, leaving enough space for the spinach in the pan.
7. Add half of soy sauce to the pan along with the remaining vegetable oil (if using) and sesame oil if desired. Toss everything together quickly until well combined. Return the stir-fried chicken back into the pan.
8. Finally, add the baby spinach leaves and the second half of soy sauce. Quickly mix all ingredients again just for a minute or two to let the heat wilt down the spinach but not cook it completely flat.
9. Serve immediately while hot! Optionally garnish with sesame seeds if you like.

Additional Tips & Variations

This healthy dish can be customized according to your taste preferences. You might want to try adding more or different vegetables such as bell peppers, mushrooms, zucchini, or snap peas for variety each time you make it. Feel free to adjust the amount of soy sauce depending on how salty you prefer your meals.

Nutritional Information

Each serving provides approximately:

• 140 calories
• 5 grams protein
• 1 gram fat
• 8 grams carbohydrates
• 3 grams fiber
• Less than 1 gram sodium (depending on soy sauce used)

Bonus Recipe Idea: Chicken and Vegetable Stir-Fry with Brown Rice

To turn this into a complete meal, pair the chicken and vegetable stir-fry with some cooked brown rice. It will add extra fiber and whole grains to complement all those vegetables and proteins from the stir-fried dish.

Conclusion

With minimal effort and ingredients readily available in most households, making healthy chicken and vegetable stir-fry becomes an attractive choice for both beginners and experienced cooks alike. This versatile recipe not only satisfies cravings but also promotes better health through balanced nutrition.